13 tips for going to the gym alone (without fear)

But you know what, there are actually a lot of benefits to standing alone while facing the fitness grind.

For one, you won’t have to work around anyone else’s schedule except your own. If your accountability partner is busy, or sick, or just feeling lazy, your won’t have to worry about your own progress suffering.

Ultimately, you do fitness for you, and for you alone. So it makes sense that you’d go to the gym by yourself.

Still, that doesn’t make it easy or any less intimidating.

Here are my best tips for how to go to the gym alone (and not be afraid).

1. Start Small

If you’re new to the gym, and going by yourself, there’s no rule that says you have to get in there and dominate on day one.

You don’t have to be the toughest or fittest person in the joint.

Your first goal should just be getting over the barrier of going at all, and getting used to working out in a public setting.

Just get in there and do some light cardio or lift some light weights. Get a feel for the place. Start to get comfortable there.

(Hopefully, it’ll be your second home for a long while to come!)

Take the pressure off of yourself to impress everyone.

2. Have a Plan

Tell me if this sounds familiar:

I used to occasionally get inspired to go to the gym.

I’d get there and warm up on the treadmill for a bit. Then I’d wander around the weights section hopping on different machines, just kind of fiddling around until I was starting to feel fatigued.

Then I’d cool down and leave.

As you can guess, I never saw any progress doing this, and my motivation to keep going would go right in the toilet.

Do yourself a favor and find or come up with an actual workout PROGRAM, meaning, what will you do, exactly, when you step foot in the gym?

(And how will you eat when you’re at home?)

What’s your goal for that gym day? A certain distance on the treadmill? A certain mile time? A new PR on the bench press?

Having a specific plan will make it much easier to keep going.

It’s also really important to have some kind of training you actually like doing.

Some people love working up a sweat with cardio. Others love lifting weights. Others get their best workouts from playing raquetball or pick up hoops.

If you’re dreading going to the gym, it’ll be that much harder to go alone.

9. Follow Gym Etiquette

Wipe down equipment and benches after you use them. Put your weights back. Don’t hog machines for an excessive amount of time.

Don’t be a jerk.

There’s nothing more embarrassing than someone tapping you on the shoulder to call you out for some uncool gym behavior.

So if you’re trying to get comfortable, better to be on your best behavior.

10. Don’t Hesitate to Take Up Space

Repeat after me: You have the same rights as everyone else in the gym.

Membership levels aside, there’s no piece of equipment, no weight, no mat, no nothing you’re not allowed to use because you’re a beginner.

Just because you’re lifting light weights on a machine and some huge muscle dude wants to use it doesn’t mean he’s entitled to make you feel rushed.

He doesn’t have more of a right to that machine just because he’s a gym veteran.

This is especially true for going to the gym alone as a woman. Bulky dudes have a way of lording over the free weights section like they own it.

But remember, they don’t.

11. Make Friends

So you don’t have a gym buddy in your regular life, that’s cool. Maybe you can meet one at the gym!

There’s a guy at my gym that I occasionally spot for, and we make small talk about lifting or whatever else. It’s really nice have a friendly face in the crowd.

And there’s another guy who likes to talk to me about the Baltimore Orioles (after he saw me wearing a shirt one time).

Go ahead, strike up a conversation with someone, as long as you’re genuine and friendly, and it’ll put you at ease.

Gym friends are great because they can give you energy and motivation without all the complications of trying to schedule gym time with your real life friends.

(Important note: The gym is really not the best place to hit on girls, guys. We’re all there to work and get things done. Just be mindful of your actions and try not to make anyone feel uncomfortable or unsafe.)

12. Take the Plunge

Just go. Just do it!

Don’t think, just go!

Get in your car and drive to the gym right now. Rip the band-aid off, my friend.

Or just walk on the treadmill and watch TV or listen to music. You don’t have to do anything you’re not ready for, but taking the first step is critical.

13. Build the Habit

It takes time and consistency to build a habit. So the biggest thing you need to do is force yourself to keep going to the gym early on.

Those first few trips to the gym by yourself might be really hard and uncomfortable.

But the more successful sessions you can string together (even if you do nothing but drink coffee there or walk on the treadmill, or just listen to music through your headphones), the closer you are to feeling at home in the gym.

If you’re consistently going to the gym and feeling good there, that is a HUGE win. It’s impossible to overstate how huge that is. Most people don’t even get that far before they give up.

But you can be different, and you don’t need anyone else but yourself.

About Me

Hi there! My name is Evan. I’m a dad and 30-something-year-old fitness enthusiast. I started this site to share all of the best information and products I could find on my way to better health and a stronger body. I hope it helps you, too!

Disclosure: I may receive commissions or advertising fees from products and brands mentioned on the Trusty Spotter. As an Amazon Associate I earn from qualifying purchases. But I always stand by the research and recommendations that I provide here.